The 5 Habits That Lead to Long-Term Fat Loss
If you're tired of starting over, or overwhelmed by calorie counting, you're not alone.
Fat loss doesn’t require perfection—it requires consistency. And consistency comes from having a simple system you can actually stick to.
Here are five beginner-friendly habits that help you lose fat and keep it off—no MyFitnessPal required.
1. Eat Protein with Every Meal
Protein keeps you fuller for longer and helps protect your muscle while you're losing fat.
It also stabilises energy levels, reduces cravings, and makes meals more satisfying.
Aim for:
A palm-sized portion of protein (chicken, fish, Greek yoghurt, tofu, etc.) at each meal
If you're snacking, think high-protein (boiled eggs, protein bar, cottage cheese, etc.)
🧠 Coach’s Tip: Most people don’t eat enough protein early in the day. Start strong at breakfast!
2. Build Balanced Plates
A fat-loss friendly plate doesn’t have to be boring.
Try this structure:
½ plate: vegetables or salad
¼ plate: lean protein
¼ plate: wholegrains or carbs
+ a thumb of fat: like olive oil, avocado or cheese
This helps regulate hunger and supports steady energy throughout the day.
3. Move More (Even if it’s Just Walking)
You don’t need to live in the gym. But movement matters.
Daily activity is one of the most overlooked fat loss tools—and walking is powerful.
Try:
A 10-minute walk after meals
Getting 7,000–10,000 steps per day (build up gradually if you’re lower now)
Taking calls while walking
🧠 Coach’s Tip: Walking also helps with digestion and stress—two key things that affect your fat loss progress.
4. Drink More Water
It sounds basic, but many people mistake thirst for hunger.
Start your day with a big glass of water and aim for 2–3 litres throughout the day. You’ll feel better, snack less, and perform better in your sessions.
If plain water is boring, try:
Sugar-free squash
Herbal teas
Adding lemon, cucumber or mint to your bottle
5. Sleep 7–8 Hours a Night
Fat loss starts with recovery. Poor sleep increases hunger hormones, cravings, and decision fatigue.
Not perfect? That’s okay—aim for:
A consistent bedtime
Reducing screen time before bed
A cool, dark room
If you’re a parent or shift worker, just do your best to prioritise rest wherever you can.
🎯 Final Thoughts
You don’t need a perfect diet or an intense fitness plan.
Start with these five habits, stay consistent, and watch your results stack up.
If you’re training already but struggling to see progress, our online accountability coaching helps you dial in your nutrition and routines.
👉 Email tony@riversidefitnesshouse.com for more details.
